Barbell Good Morning Movement Prep
barbell good morning warm-up
2 unhurried rounds
6-8 controlled Barbell Good Morning reps
6 controlled Deadlift reps
Start the workout feeling prepared, not tired
Barbell
Barbell Good Morning — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The empty-bar good morning rehearses a hip hinge before deadlifts, cleans, and squats. The hips travel backward while the trunk stays braced; it should feel like a hamstring load, not a bend through the lower back. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The empty-bar good morning rehearses a hip hinge before deadlifts, cleans, and squats. Use Barbell Good Morning before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How To Perform Good Mornings (STEP BY STEP TUTORIAL)
Squat University · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesBack extensorsCore
Equipment
Empty barbell or PVC pipe
Best For, Avoid If, and Scaling
| Best for | Using Barbell Good Morning to prepare hamstrings and glutes before sessions that include Deadlift, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Barbell Good Morning if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: squatting down instead of hinging backward. |
| Scaling | Use a dowel or perform an unloaded wall-tap hinge. |
How to Do the Barbell Good Morning
1
Place an empty bar securely across the upper back.
2
Soften the knees and brace the trunk.
3
Push the hips backward while keeping the spine neutral.
4
Stop at strong hamstring tension, then drive the hips forward to stand.
Common Mistakes
✕
Squatting down instead of hinging backward.
✕
Rounding the back or chasing unnecessary depth.
Coaching Tips
✓
Keep pressure across the whole foot.
✓
Use a PVC pipe first if the hinge pattern is unfamiliar.
Scaling Options
Easier / Beginner
Use a dowel or perform an unloaded wall-tap hinge.
Harder / Advanced
Use a slow tempo with the empty bar; save added load for strength work.
Warm-Up Examples
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Barbell Good Morning Readiness Flow
pre-workout barbell good morning
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Barbell Good Morning reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Barbell Good Morning feel?
During Barbell Good Morning, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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